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Strength and conditioning for cycling

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Strength and conditioning for cycling - injury and overtraining prevention

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Strength and conditioning for cycling

  1. 1. Strength and conditioning for cycling Prevention strategies for injury and overtraining
  2. 2. Session overview <ul><li>A bit about me </li></ul><ul><li>What is strength and conditioning? </li></ul><ul><li>Common injuries and methods of prevention </li></ul><ul><li>What is overtraining and how to avoid it </li></ul>
  3. 3. Neil Welch MSc ASCC <ul><li>BSc Sports science and physiology </li></ul><ul><li>MSc Strength and conditioning </li></ul><ul><li>Worked with snowboard-X and ski coaches in Canada </li></ul><ul><li>Experience with premiership rugby teams </li></ul><ul><li>S&C coach for the the British alpine development ski team </li></ul><ul><li>Work with athletes from multiple sports including rugby, rowing and triathlon </li></ul><ul><li>Founder of nw conditioning strength and conditioning consultancy </li></ul>
  4. 4. What is Strength and Conditioning? <ul><li>“ The physical and physiological preparation of athletes for sport performance” </li></ul>
  5. 5. The role of the Coach <ul><li>A strength and conditioning coach will design a bespoke training program based around your individual goals. </li></ul><ul><li>This program will be aimed at: </li></ul><ul><ul><li>Maximising competition performance </li></ul></ul><ul><ul><li>Increasing strength and power </li></ul></ul><ul><ul><li>Improving metabolic conditioning </li></ul></ul><ul><ul><li>Developing movement patterns </li></ul></ul><ul><ul><li>Preventing injury </li></ul></ul>
  6. 6. Training for L’etape du tour <ul><li>Distance: 181km </li></ul><ul><li>Total ascent: 4100m </li></ul><ul><li>It is an aerobic endurance event </li></ul><ul><li>Training is aimed at increasing your VO2 max, lactate threshold and tolerance to cope with time in the saddle </li></ul><ul><li>The high training volume required means a lot of time in the saddle and a lot of pedal turns. </li></ul><ul><li>A 2 hour ride at 90rpm is 10,800 revolutions </li></ul><ul><li>A small malalignment or imbalance repeated this many times can lead to overuse injuries </li></ul>
  7. 7. Iliotibial band (ITB) Syndrome <ul><li>ITB is a band of fibrous tissue running from the lateral hip to the lateral knee </li></ul><ul><li>It can become inflamed because of friction with the femoral condyle (hip bone) </li></ul><ul><li>Often due to tightness in ITB </li></ul><ul><li>This tightness can be made worse due to weak hip abductors </li></ul><ul><li>Risk factors include being new to a sport and large increases in volume </li></ul>
  8. 8. Preventing ITB Syndrome <ul><li>Increasing activation of the hip abductors </li></ul><ul><li>Achieved by applying a lateral resistance in order to activate </li></ul><ul><li>Stretching </li></ul><ul><li>Monitoring training volume </li></ul>
  9. 9. Quadriceps and patellar tendonitis <ul><li>Inflammation of the tendon </li></ul><ul><li>The tendon is the connective tissue joining muscle to the bone </li></ul><ul><li>Tendonitis caused by overuse of the muscle or too much load being exerted through it. </li></ul>
  10. 10. Preventing tendonitis <ul><li>Increasing lower body strength - this will increase your ability to generate and tolerate forces </li></ul><ul><li>Stretching - reduces the tension on the tendons </li></ul><ul><li>Monitoring training volume </li></ul>
  11. 11. Lower back pain <ul><li>Reported by up to 70% of cyclists </li></ul><ul><li>Caused by prolonged flexion of lumbar spine </li></ul><ul><li>Can be caused by a lack of core strength to maintain a neutral spine </li></ul><ul><li>Incorrect saddle position can also be a factor </li></ul>
  12. 12. Preventing low back pain <ul><li>Bike setup - get it done professionally! </li></ul><ul><li>Core strength - activation needs to become automatic </li></ul><ul><li>The ‘big three’ core exercises </li></ul><ul><ul><li>Curl ups </li></ul></ul><ul><ul><li>Side bridges </li></ul></ul><ul><ul><li>Bird dogs </li></ul></ul>
  13. 13. Muscle tightness <ul><li>Hamstrings </li></ul><ul><li>Hip flexors </li></ul><ul><li>Quadriceps </li></ul><ul><li>Glutes </li></ul><ul><li>ITB </li></ul>
  14. 14. Stretching <ul><li>This is an often overlooked aspect of performance </li></ul><ul><li>Regular stretching can help to reduce injury and improve your performance </li></ul><ul><li>Static stretching as well as PNF best for increasing range of motion </li></ul><ul><li>Stretching should be done post training or even as a session on its own </li></ul><ul><li>Stretches should be held for between 45s - 1min </li></ul>
  15. 15. Exercises for injury prevention <ul><li>6 exercises that can help prevent injury </li></ul><ul><li>Videos for all 6 injury prevention exercises and stretches can be found at: </li></ul><ul><li>www.nwconditioning.com/sky </li></ul>
  16. 16. Overtraining syndrome Decrease Stagnation to decrease Temporary performance decrement Increase Performance Months Weeks-months Days-weeks Day(s) Recovery Overtraining syndrome Non-functional overreaching Functional overreaching Acute fatigue Outcome Intensified training Training Process
  17. 17. Overtraining symptoms <ul><li>Insomnia </li></ul><ul><li>Reduced appetite </li></ul><ul><li>Drop in performance </li></ul><ul><li>Constant fatigue </li></ul><ul><li>Irritability </li></ul><ul><li>Increased respiratory infections </li></ul><ul><li>Muscle soreness </li></ul><ul><li>Headaches </li></ul>
  18. 18. Preventing overtraining <ul><li>Keep a note of your training volume </li></ul><ul><li>Be on the look out for the symptoms </li></ul><ul><li>Easier to keep track using our app </li></ul><ul><li>Don’t be afraid to rest, it’s an important part of training…but don’t use it as an excuse! </li></ul>
  19. 19. <ul><li>Exercises </li></ul><ul><li>www.nwconditioning.com/sky </li></ul><ul><li>Follow us </li></ul><ul><li>twitter.com/nwconditioning </li></ul><ul><li>www.facebook.com/nwconditioning </li></ul><ul><li>[email_address] </li></ul>

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